STRENGTH Back squat 5@75% 3×5@80% 5@83% 5@80% METCON Emom 15′ (30″work 30″rest) 1° cal row 2° hspu 3° double unders

METCON Amrap 17′ 40 burpees 30 snatch 30 burpees 30 snatch 20 burpees 30 snatch 10 burpees Amrap snatch

STRENGTH deadlift 5×5 METCON 4 rnds 20/15 cal row 25 medball v-up 15 thrusters 5 bar muscle up

STRENGTH Back squat 6@65% 6@70% 6@75% 5×2@80% METCON Amrap 16′ 1 rope climb 5 burpees 200 mt run PORTATE UNA FELPA!!!!

METCON team x3 100 burpees touch 100 sdhp 100 situp 100 Db.snatch

GYMNASTIC STRENGTH emom 12′ 1°-30″ handstand hold (face to wall) 2°-30″ handstand hold (back to wall) 3°-10 v-up METCON 10 rnds 7 wallball 5 pullup 3 power clean

METCON 5rnds amrap 3′ 3 thrusters 6 burpees 9 box jump REST 1′ cash out 50 wallball situp

STRENGTH push press 5×5 @75% METCON 4rnds 40 double unders 16 ttb 8 strict ring dip

STRENGTH every 90″ for 7 sets 1 power clean + 2 squat clean METCON amrap 15′ 15/10 cal row 10 box jump over 5 push jerk

METCON Amrap 25′ 300 mt row 15 hr pushup 10 pullup 15 deadlift